Dumbbell Single Power Clean and Jerk

How to do it

Stand with a single dumbbell on the floor between your feet. Explosively extend your hips and knees to pull the dumbbell up, catching it at your shoulder, then dip and drive through your legs to punch it overhead into a locked-out position. Lower it back to your shoulder and down to the floor. Complete your reps, then switch arms.

1. 1Your hips and legs driving the dumbbell from the floor and overhead
2. 2A tight core and a high elbow as you catch it at the shoulder
3. 3Your legs dipping and driving to punch the weight overhead

Common mistakes

• ×Avoid pulling with your arm; power the lift from your hips
• ×Don't let the dumbbell drift away from your body
• ×Avoid pressing it out slowly; drive it up and lock out with an active shoulder

Muscles worked

The dumbbell single power clean and jerk mainly works the glutes and quads, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, forearms, upper chest, lower back, obliques, calves, and side delts assisting.

• GlutesPrimary
• QuadsPrimary
• TricepsSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Front DeltsSupport
• ForearmsSupport
• Upper ChestSupport
• Lower BackSupport
• ObliquesSupport
• CalvesSupport
• Side DeltsSupport
• LatsMinor
• Mid TrapsMinor
• Lower TrapsMinor